Audit a URL →

Sign in Sign up free

Loading…

Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

Last Sunday

Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

5 audits·1 verdict change·0 affiliate links·Every Sunday

Joining 1,247 readers — founders, MDs, and longevity-obsessed people who fact-check their own health decisions.

Browse

Decisions Claims Content Creators

Product

Audit a URL Sunday roundup API (soon)Pricing

About

FAQ Methodology Editorial Standards Corrections Press & brand RSS feed

Legal

Terms of Service Privacy Policy DMCA

Finally, something serious in this space.
Because we actually read the papers.

© 2026 Whalespan. Independent, evidence-graded longevity.

Loading…

How to Prevent & Treat Colds & Flu — Whalespan

Content›Video›How to Prevent & Treat Colds…

How to Prevent & Treat Colds & Flu

Andrew Huberman2h 6m · 2024-01-08

Support Rate

83%

182 of 218 claims supported

Support rate

182 of 218 claims supported

182 supported36 partial / not

Claims from this content

162

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedAndrew Huberman drinks Athletic Greens twice a day, typically once in the morning and again in the afternoon or late afternoon, mixed with water and lemon or lime juice.✓Well SupportedAG1 is recommended as the single supplement to take for supporting physical health, mental health, and cognitive and physical performance by covering foundational nutritional bases.✓Well SupportedHelix Sleep mattresses and pillows are tailored to individual sleep needs assessed through a quiz.✓Well SupportedQuality sleep, regulated by core body temperature changes, is foundational for mental health, physical health, and performance.

More from Andrew Huberman

Andrew Huberman on Creatine

Huberman X thread: creatine and aging

Andrew Huberman on Morning Sunlight

Discussion

Native comments, Twitter mentions, and Reddit threads about this content — surfaced together so the conversation isn't fragmented across platforms.

M

Share your read of this content…

Posting publicly as you · linked to your social profiles

Sort by:

AV

A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

NP

N. Park

2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓Well SupportedThe Helix Dusk Mattress is reported to improve sleep depth, duration, and quality.

✓Well SupportedAndrew Huberman uses a JWV whole body panel for red light therapy 3-4 times per week for 10-20 minutes per session, and a JWV handheld light at home and while traveling.

✓Well SupportedRed and near-infrared light therapy can improve cellular health, aiding muscle recovery, skin health, pain and inflammation reduction, and sleep enhancement.

✓Well SupportedSpecific wavelengths of red light, near infrared, and infrared light used in Joovv devices are clinically proven to trigger optimal cellular adaptations.

✓Well SupportedGut microbiota can influence brain function by producing neurochemicals like GABA, dopamine, and serotonin.

✓Well SupportedWeekly and daily vitamin D doses were effective for respiratory tract infections, but monthly doses were not.

✓Well SupportedN-acetylcysteine (600 mg twice daily for 6 months) attenuates influenza-like symptomology and improves cell-mediated immunity.

✓Well SupportedHigh-dose zinc supplementation (e.g., 80mg/day) for a few days during illness may lessen respiratory illness symptoms and decrease duration of illness.

✓Well SupportedDelaying caffeine intake by 90 minutes is recommended for individuals experiencing afternoon crashes, unless they exercise first thing in the morning.

✓Well SupportedSupplementing with 1,000 to 2,000 IU of vitamin D per day is likely safe and helps maintain adequate levels.

✓Well SupportedExercising in the morning when sleep-deprived can help mitigate afternoon exhaustion and avoid disrupting the sleep schedule.

✓Well SupportedN-acetylcysteine (600-900 mg three times per day) acts as a mucolytic to relieve sinus congestion.

✓Well SupportedInsideTracker uses blood and DNA data to provide personalized nutrition, behavior, and supplement directives.

✓Well SupportedTwo to four servings per day of low-sugar fermented foods can reduce inflammatory markers and improve the gut microbiome.

✓Well SupportedAndrew Huberman's personal sustainable exercise protocol includes three days of resistance training, two to three days of cardio, and one full day of rest per week.

✓Well SupportedSauna use can increase growth hormone, reduce cortisol, and decrease inflammation, with CRP levels shown to reduce by approximately 30%.

✓Well SupportedA single 15-minute Finnish sauna session at 96°F can increase white blood cell profiles and beneficially adjust cortisol levels for combating infection.

✓Well SupportedModerate to high-intensity exercise lasting 60 minutes or less increases innate immune system function.

✓Well SupportedFour 12-minute sauna sessions at 90-91°C, followed by 6-minute cool-down breaks in 10°C water, significantly decreased cortisol output in young adult men.

✓Well SupportedExercising when slightly sleep-deprived should not be done too intensely to avoid driving down the immune system and increasing vulnerability to infections.

✓Well SupportedTouching one's face after touching another person's skin is a primary route for transmitting cold and flu viruses.

✓Well SupportedThe adaptive immune system develops a memory of specific viral invaders and antibodies.

✓Well SupportedN-acetylcysteine may be helpful in influenza due to oxidative stress.

✓Well SupportedChronic use of saunas, and to some extent hot baths, may benefit the innate immune system.

✓Well SupportedNasal breathing heats incoming air, which can reduce the probability of cold and flu viruses successfully embedding in the nasal mucosal lining.

✓Well SupportedFollowing the initial IgM response, the adaptive immune system produces specific IgG antibodies that neutralize cold and flu viruses.

✓Well SupportedCertain cold viruses can survive on surfaces for many hours, and cold weather may extend this survival time.

✓Well SupportedGetting enough quality sleep each night is crucial for a strong and ready immune system.

◐Partially SupportedRefrigerated sauerkraut, pickles, and yogurt contain live cultures that support gut microbiome diversity.

✕Not SupportedOverconsumption of fermented foods may lead to dental issues such as enamel erosion due to their acidity.

◐Partially SupportedModeration in exercise duration and intensity is key for maintaining immune health.

◐Partially SupportedThe complement system marks infected cells and viruses with an 'eat me' signal, prompting immune cells to destroy them.

◐Partially SupportedAn afternoon dip in energy may require a short nap (10-30 minutes) or non-sleep deep breathing.

◐Partially SupportedContagiousness from a cold can persist when symptoms like sneezing, coughing, or watery eyes continue.

◐Partially SupportedMouth breathing is associated with increased susceptibility to upper respiratory tract infections.

✓Well SupportedIndividuals can typically train casually for 30-45 minutes daily without overtraining, but intense lifting requires more caution.

◐Partially SupportedThe neural retina, lining the back of the eye, is a piece of the brain, making the brain very close to the external openings of the eyelids.

◐Partially SupportedDamaged cells release cytokines, such as interleukin-1, interleukin-6, and tumor necrosis factor-alpha, to alert the immune system.

◐Partially SupportedHuman skin acts as a barrier against viruses and bacteria and contains natural antiviral substances.

✓Well SupportedConsuming two to four servings of low-sugar fermented foods daily promotes gut microbiome health.

◐Partially SupportedSwishing and swallowing water upon waking before brushing teeth may support the gut microbiome.

◐Partially SupportedConsuming complex carbohydrates and fruit post-exercise can reduce inflammation markers by 30-40% compared to water-only intake.

◐Partially SupportedThe innate immune system provides a generalized response to combat pathogens like viruses, bacteria, and fungi, as well as physical objects.

◐Partially SupportedLow vitamin D levels are correlated with higher incidence of colds and flu.

◐Partially SupportedBecoming a nasal breather, especially during sleep, is a solution to the negative effects of mouth breathing.

◐Partially SupportedWhen sick, sleep patterns change, leading to a feeling of needing more sleep but not feeling rested, due to serotonin's interaction with sleep circuitry.

◐Partially SupportedAdequate quality sleep each night is necessary to avoid feeling sleepy during the day.

✓Well SupportedTaking 90 mg/day of zinc acetate resulted in a three times faster recovery rate from a cold compared to those not taking zinc.

◐Partially SupportedN-acetylcysteine may shorten the duration of colds or flu and potentially prevent them.

✕Not SupportedTherapeutic doses of vitamin C at the onset of cold symptoms had no effect on symptom or duration.

◐Partially SupportedTaking zinc, especially at doses of 100mg or more, should be done with a meal to avoid gastric distress and nausea.

◐Partially SupportedExercising after poor sleep can offset some negative physiological effects.

◐Partially SupportedAs little as 12-20 minutes of regular exercise per day can improve innate immune system response.

✓Well SupportedAlternative sauna protocols for immune support include two rounds of 20 minutes or one round of 30 minutes.

◐Partially SupportedCold viruses can be transmitted during the asymptomatic period.

◐Partially SupportedChronic stress or short periods of stress that impede sleep can reduce innate immune system functioning.

◐Partially SupportedIt is possible to avoid catching a cold virus even if exposed to a new serotype, provided the immune system can fight it off.

✕Not SupportedContinuing to go to work or the gym while sick with a cold or flu and claiming to be non-contagious is a false statement.

◐Partially SupportedVitamin D is a beneficial component of a nutritional strategy for immune support against colds and flu.

◐Partially SupportedThe mucosal lining of the nose traps viruses and contains components to neutralize them.

◐Partially SupportedThe structure within the human nose acts as a primary defense site for destroying potentially incoming viruses.

◐Partially SupportedLong bouts of exercise result in a different immune response pattern compared to shorter, intense exercise.

◐Partially SupportedTaking 900mg of N-acetylcysteine three times per day disrupted sleep for the speaker.

◐Partially SupportedSupporting the gut microbiome through low-sugar fermented foods, prebiotic/probiotic supplements, or products like AG1 can support the innate immune system.

◐Partially SupportedExposure to pathogens in public places can lead to infection with colds or flu.

◐Partially SupportedThe microbiome exists on the surface of the eye, in nasal passages, and within the mouth, not only in the gut.

◐Partially SupportedUsing hand sanitizer after shaking someone's hand can help prevent infection.

◐Partially SupportedThe gut microbiome interacts with the immune system and is crucial for immune support.

◐Partially SupportedBeing in a caloric deficit can compromise the innate immune system.

◐Partially SupportedMarathon running leads to a severely compromised immune system, reduced T-cell and natural killer cell activity, and high levels of stress hormones and inflammatory molecules.

◐Partially SupportedPerforming two hard workouts in a single day, or engaging in hard workouts followed by exposure to cold temperatures during travel, tended to precede colds or flu for Andrew Huberman.

◐Partially SupportedPeak contagiousness for the flu occurs during the three days when symptoms like fever, coughing, sneezing, and headache are at their worst.

◐Partially SupportedZinc supplementation may be beneficial for the flu, but physician consultation is advised.

◐Partially SupportedTouching the face, particularly the eyes or mouth, after shaking hands may be an unconscious mechanism to process chemo signals from the other person.

◐Partially SupportedWhole-body malaise and fatigue associated with illness are linked to innate immune system activation releasing interleukins that interact with the dorsal raphe nucleus, increasing serotonin and inducing sleepiness.

◐Partially SupportedInflammation, mediated by interleukins like IL-1 and IL-6, is an important component of the innate immune system for combating infections.

◐Partially SupportedPeople frequently touch their face, particularly the eye region, especially when meeting someone new.

◐Partially SupportedThe common cold is not curable because it is caused by over 160 different serotypes of viruses, primarily rhinoviruses.

◐Partially SupportedCold viruses can survive on surfaces for up to 24 hours.

◐Partially SupportedThe speaker's frequency of colds or flu has decreased over time, from approximately once a year a decade ago to about once every 18 months.

◐Partially SupportedOptimizing immune system function allows for defeating pathogens at the innate immune system level, preventing the adaptive immune system from needing to create specific antibodies.

◐Partially SupportedThe innate immune system provides a generalized, non-specific response to pathogens.

◐Partially SupportedContagiousness for flu and cold viruses can begin 24 hours before symptom onset.

◐Partially SupportedPeople tend to touch their eyes and face most often after shaking someone's hand, facilitating virus transmission.

◐Partially SupportedResting, taking a hot shower or bath, and getting to bed early is the recommended response to general malaise, fatigue, or feeling unwell, as it may indicate an oncoming cold or flu.

◐Partially SupportedThe probability of infection from a virus is strongly dictated by the state of one's immune system.

◐Partially SupportedUnconsciously touching and smelling oneself provides physiological and health information.

✕Not SupportedRunning marathons or half-marathons significantly impairs the immune system.

✕Not SupportedExceeding 75 minutes of exercise in a single session increases the risk of negative immune system impacts and illness.

◐Partially SupportedFlu vaccines (flu shots) can be developed because there are a limited number of flu virus types each year.

◐Partially SupportedIndividuals will inevitably encounter cold and flu viruses throughout their lives, especially during winter months when people spend more time indoors.

◐Partially SupportedThe adaptive immune system produces targeted antibodies based on innate immune system information.

◐Partially SupportedThe nasal passage microbiome is effective at combating cold and flu viruses.

◐Partially SupportedTaking 6 to 8 grams of vitamin C per day might delay the onset or shorten the duration of a cold or flu, but can cause significant gastric distress.

◐Partially SupportedRegular morning sunlight exposure increases vitamin D levels and triggers beneficial cascades of cortisol, dopamine, and serotonin.

◐Partially SupportedThe flu shot can reduce the risk of contracting the most abundant flu strain of a season by 40-60% and can reduce symptom severity if infection occurs.

◐Partially SupportedThe flu shot is ineffective against flu strains not included in the vaccine and against colds or other respiratory infections.

◐Partially SupportedThe lymphatic system collaborates with the vascular system to filter viruses and cellular debris and can produce beneficial chemicals to combat infection.

◐Partially SupportedTracking personal health behaviors and correlating them with illness can provide insights to avoid future sickness.

◐Partially SupportedThe innate immune system rapidly launches an attack on invaders like cold or flu viruses once they are detected in the body.

◐Partially SupportedIndividuals with colds should stay home to minimize transmission.

◐Partially SupportedReducing hand-to-face contact can lower the risk of catching colds and flu.

◐Partially SupportedIncreasing conscious awareness of transmission routes for cold and flu viruses can reduce the probability of infection.

◐Partially SupportedInfluenza viruses are categorized into types A, B, and C, based on the proteins they express on their surface.

◐Partially SupportedCold virus particles tend to fall to surfaces rather than remaining suspended in the air.

◐Partially SupportedInterleukin 1 and Interleukin 6 interact with the dorsal raphe nucleus, which releases serotonin, to promote sleepiness.

◐Partially SupportedChewing a raw clove of garlic daily during winter is a practice some people use to combat colds or flu.

◐Partially SupportedA combination of cardiovascular and resistance training on separate days is recommended for maintaining healthy immune system function.

✕Not SupportedN-acetylcysteine (NAC) is a preferred alternative to over-the-counter decongestants due to their vasoconstriction, rebound congestion, habit-forming potential, and lack of other health benefits.

◐Partially SupportedEchinacea should be reserved for occasional use, not taken continuously, and not for more than four weeks at a time.

✕Not SupportedPushing through intense activity when feeling run down can compromise innate immune function and increase illness severity.

✕Not SupportedRegular high-dose echinacea use may impede innate immune system function, potentially reducing white blood cell and natural killer cell counts.

✕Not SupportedEchinacea has minimal to no effect on preventing or shortening colds and flu.

◐Partially SupportedEchinacea combined with Vitamin C and Zinc is a regimen used for colds or flu.

◐Partially SupportedPhysical barriers of the immune system include skin, the mucosal lining of the nose and mouth, and liquids on the surface of the eyes.

◐Partially SupportedIndividuals older than 65 may benefit most from zinc supplementation, while children under 15 and pregnant women should exercise caution.

◐Partially SupportedZinc supplementation is supported by good data for combating colds and flu.

◐Partially SupportedFeeling malaise and a throat tickle may indicate the body is combating an infection, and rest is recommended.

◐Partially SupportedA meta-analysis on vitamin C supplementation for colds and flu was retracted due to data analysis flaws.

✕Not SupportedHigh doses of vitamin C (6-8 grams daily) are unlikely to be effective for treating or preventing colds and flu.

◐Partially SupportedMost people cannot distinguish between cold and flu symptoms, making it difficult to determine if a flu shot was necessary after illness.

◐Partially SupportedThe immune system has three major lines of defense: physical barriers, innate immunity, and adaptive immunity.

?Limited ResearchThe flu shot's effectiveness is uncertain as it may not be directed at the most abundant flu virus strains of that season.

◐Partially SupportedEchinacea is a supplement that some individuals use for colds or flu.

◐Partially SupportedThe severity of colds can range from mild to very severe and can worsen existing health issues.

◐Partially SupportedSymptoms of a cold typically develop one to two days after exposure to the virus.

◐Partially SupportedThe varying shape of cold virus serotypes prevents antibodies against one from effectively neutralizing another.

◐Partially SupportedIndividuals with immune-compromised family members, those working in schools, or those concerned about transmitting flu should consider taking the flu shot.

◐Partially SupportedAndrew Huberman catches serious colds or flu about once every 18-24 months.

◐Partially SupportedCytokines like IL-1, IL-6, and TNF-alpha cause localized swelling and inflammation by impacting vasculature and releasing histamines.

◐Partially SupportedThe surface of the eyes contains antibacterial agents in tears and secretions that kill potential pathogens.

◐Partially SupportedThe eyes and mouth are primary entry sites for cold and flu viruses.

◐Partially SupportedWhite blood cells, including neutrophils, natural killer cells, and macrophages, act as effector cells that physically barrier and chemically neutralize invading viruses.

◐Partially SupportedColds have significant financial, mental health, and physical health costs for the general population.

◐Partially SupportedA healthy gut microbiome is advantageous for a robust innate immune system.

◐Partially SupportedCold virus particles are approximately 5 microns in size.

◐Partially SupportedTo achieve immune system benefits with a short 12-minute exercise bout, it must be of very high intensity, such as sprinting intervals.

◐Partially SupportedIndividuals can spread the flu virus even when asymptomatic.

◐Partially SupportedCortisol is beneficial for immune system function when elevated early in the day and not too low, as it activates natural killer cells and helps deploy interleukins.

◐Partially SupportedIntermittent fasting or longer duration fasts may provide brief improvements in immune system function, but extended fasts or insufficient calorie intake can compromise it.

◐Partially SupportedThe mucosal lining and microbiota of the nose and mouth help neutralize incoming viruses and bacteria.

◐Partially SupportedThe olfactory system processes unconscious chemo signals, providing information about stress, hormones, and recognition of others.

◐Partially SupportedBrisk walking for 60 minutes daily increases T-cell function, natural killer cell activity, and macrophage function.

◐Partially SupportedConsistent moderate exercise output, avoiding excessive duration and intensity within workouts, contributes to maintaining consistent fitness and avoiding illness over decades.

◐Partially SupportedExercise improves body composition, reduces resting heart rate and blood pressure, and enhances innate immune system function.

◐Partially SupportedThe adaptive immune system recognizes infections based on information from the innate immune system and mounts a targeted response.

◐Partially SupportedViruses hijack cellular genetic machinery to replicate, exit, and infect more cells.

◐Partially SupportedThe flu virus is primarily transmitted through human-to-human contact, such as through sneezes or coughs.

◐Partially SupportedTracking sleep, life events, and workouts can help identify preceding factors for illness.

✕Not SupportedCold temperatures themselves do not cause colds; colds are caused by viruses spread through respiratory droplets and contaminated surfaces.

◐Partially SupportedFermented garlic is used by some people for colds or flu.

◐Partially SupportedIngesting complex carbohydrates and possibly fruit within 45-60 minutes after exercise is beneficial if the exercise session exceeds 60-75 minutes and follows a fast, to mitigate prolonged elevation of inflammatory molecules.

◐Partially SupportedThe innate immune system can fight off viruses before symptoms develop.

◐Partially SupportedChoosing to get the flu shot is a bet on exposure to the specific dominant flu strains that season and the vaccine's coverage of those strains.

✕Not SupportedSick individuals should avoid saunas and focus on rest and relaxation.

◐Partially SupportedSauna sessions in a study involved three rounds of 15-minute intervals separated by 2-minute cool showers, repeated 10 times over a 3-week period, with temperatures between 176-210°F.

◐Partially SupportedOptimal immune system function requires balanced inflammation and cortisol levels, avoiding excessive amounts that disrupt sleep or harm the gut microbiome.